THE OLDWAYS 4-WEEK MEDITERRANEAN DIET MENU PLAN DAY 1: LUNCH. Hummus Whole-grain wraps. Walnuts
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1 DAY 1: BREAKFAST DAY 1: LUNCH DAY 1: DINNER Cherries Whole-wheat bread Peanut butter Grapes Red bell peppers Romaine lettuce or baby spinach Hummus Whole-grain wraps Walnuts Asparagus Cucumbers Lettuce Pears Farro Salmon steaks Crushed red pepper flakes Vegetables are vitally important to the Med Diet. At the store today pick up a veggie you ve never tried before.
2 DAY 2: BREAKFAST DAY 2: LUNCH DAY 2: DINNER Bananas Oatmeal Almonds Milk Honey Cucumbers Green bell peppers Mangoes Parsley (fresh) Romaine lettuce Radishes Scallions Whole-grain pitas Feta cheese Berries of your choice Cherry tomatoes Cucumbers Parsley (fresh) Red onions Yellow onions Canned chopped green chilies Canned diced tomatoes Canned cannellini beans Whole-wheat couscous Chicken breast Topping oatmeal with almonds or other nuts? Try toasting them in a dry skillet on medium heat to make them even more flavorful. Cumin (ground)
3 DAY 3: BREAKFAST DAY 3: LUNCH DAY 3: DINNER Avocado Cherry tomatoes Scallions Strawberries Beans of your choice Whole-wheat tortillas or wraps Celery Cucumbers Lettuce Parsley (fresh) Tarragon (fresh) Assorted mixed vegetables Cucumbers Grapes Lettuce Canned chickpeas Whole-grain pitas Monterey Jack or Swiss cheese Lentils Whole-grain pitas Mozzarella cheese Feta cheese Tomato sauce Cumin (ground) Dijon mustard Tomato paste Vegetable or chicken stock Roll citrus fruit on the countertop under a bit of pressure from your hand to get juices flowing before squeezing them.
4 DAY 4: BREAKFAST DAY 4: LUNCH DAY 4: DINNER Avocado Cherry tomatoes Melon Scallions Whole-wheat English muffins Apples Baby spinach Hummus Whole-grain rolls Herbed feta cheese Cherry tomatoes Cucumbers Lettuce Whole-wheat penne Parmesan cheese Dijon mustard Honey Raspberry Sorbet Store all varieties of tomatoes on the counter, not in the refrigerator, for the best flavor.
5 DAY 5: BREAKFAST DAY 5: LUNCH DAY 5: DINNER Berries of your choice Whole-grain cereal Almonds Carrots Green beans New potatoes Romaine Lettuce Whole-grain bread Fish, shrimp, or canned tuna Balsamic vinegar Carrots Melon Red bell peppers Sweet potatoes Winter squash Whole-grain wraps Don t just stock your pantry...stock your freezer, too! Having frozen vegetables, fruits, and seafood on hand means being able to get a meal on the table quickly.
6 DAY 6: BREAKFAST DAY 6: LUNCH DAY 6: DINNER Bananas Oat muffins Avocados or limes Olives Peas Yellow potatoes Sirloin steak Hummus Tabbouleh salad Whole-wheat pitas Tzatziki Dijon mustard Oregano (dried) Tarragon (dried) Wine vinegar Blueberry sorbet Plain Greek yogurt is super versatile! It tastes great mixed with fruit and granola, and can be used in place of sour cream or mayonniase in many different dishes. Use it in salad dressings, dips, and sauces.
7 DAY 7: BREAKFAST DAY 7: LUNCH DAY 7: DINNER Bananas Grapefruit juice Granola Baby spinach Fresh herbs of your choice Red or orange bell peppers Strawberries Zucchini Walnuts Goat cheese Tarragon (dried) Arugula Cherry tomatoes Cucumbers Figs (fresh) Fresh herbs of your choice Green beans Whole-wheat linguini Shrimp Only wash and trim strawberries when you re ready to use them. Prewashing makes them spoil faster.
8 DAY 8: BREAKFAST DAY 8: LUNCH DAY 8: DINNER Raisins Oatmeal Almonds Kalamata olives (pitted) Romaine lettuce Whole-wheat pitas Feta cheese Balsamic vinegar Oregano (dried) Cauliflower Parsley (fresh) Pineapple (fresh) Red bell peppers Tarragon (fresh) Yellow squash Canned diced tomatoes Canned chickpeas Whole-wheat couscous Raisins and almonds make a great pairing for oatmeal. But there are lots of other great dried fruits and nuts available in the supermarket, too. Experiment with different varieties and combinations like dried cranberries and walnuts, or dried cherries and hazelnuts. Cumin (ground) Dijon mustard
9 DAY 9: BREAKFAST DAY 9: LUNCH DAY 9: DINNER Oranges Whole-wheat bread Apples Carrots Celery Potatoes Spinach Celery Raspberries Canned diced tomatoes Whole-grain linguini Canned cannellini beans Whole-grain pitas Mussels Chicken stock Rosemary (dried) White wine (dry) Mussels are a great seafood choice. They re high in protein, low in fat, loaded with nutrients, and are farmed in an environmentally sustainable way.
10 DAY 10: BREAKFAST DAY 10: LUNCH DAY 10: DINNER Figs (fresh) Oranges Cinnamon-raisin bread Goat cheese Avocados Baby spinach Oranges Red onions Yellow onions Cucumbers Fresh herbs of your choice Green beans Lettuce Canned black, pinto, or garbanzo beans Whole-grain pitas Whole-wheat couscous Pork tenderloin Dijon mustard Oregano (dried) Rosemary (dried) Drain and rinse canned beans before using them to reduce the amount of sodium in your recipe. Orange sorbet
11 DAY 11: BREAKFAST DAY 11: LUNCH DAY 11: DINNER Blueberries Whole-wheat bread Feta cheese Avocados Carrots Ginger (fresh) Kalamata olives Hummus Whole-wheat pitas Avocados Cucumbers or limes Red or yellow bell peppers Yukon gold potatoes Zucchini Cayenne Chicken or vegetable stock Cumin seeds Walnuts Chicken breast Dijon mustard Honey Skip the peeling! Leave the skins and peels on your potatoes and cucumbers to make sure you are getting as many nutrients and as much fiber as possible out of your vegetables. Not peeling also saves you time in the kitchen.
12 DAY 12: BREAKFAST DAY 12: LUNCH DAY 12: DINNER Strawberries Whole-grain cereal Milk Apples Baby spinach Celery Hummus Whole-wheat pitas Smoked turkey Dijon mustard Honey Baby spinach Carrots Celery Peaches Sweet potatoes Zucchini Canned diced tomatoes Barley Feta cheese Coconut milk (light) Cumin (ground) Curry powder There are lots of great options for hummus in the supermarket. Try a different flavor each time you pick up a package to keep your meals interesting.
13 DAY 13: BREAKFAST DAY 13: LUNCH DAY 13: DINNER Oranges Whole-wheat bread Grapes Mushrooms Olives Romaine lettuce Scallions Whole-wheat pitas Arugula Avocados Limes Red or yellow bell peppers Strawberries Tarragon (fresh) Zucchini Goat cheese Brown rice Balsamic vinegar Salmon fillet Dijon mustard Super fresh eggs can be difficult to peel after boiling. Use the fresh eggs for scrambling or poaching and the eggs that have been in the refrigerator for a few days for boiling.
14 DAY 14: BREAKFAST DAY 14: LUNCH DAY 14: DINNER Melon Whole-grain cereal Milk Peaches Rye bread Whole-grain crackers Baby spinach Cherries Canned tuna Canned cannellini beans Whole-grain croutons Whole-wheat rotini or ziti Parmesan cheese Dijon mustard Honey Purchase olive oil in dark glass or opaque containers and store it in a cool, dark place to preserve its quality.
15 DAY 15: BREAKFAST DAY 15: LUNCH DAY 15: DINNER Blueberries Whole-grain muffins Scallions Mushrooms Plums Whole-grain crackers Whole-grain croutons Parmesan cheese Frozen spinach Whole-wheat bread Cheese of your choice Milk Dijon mustard Purchase wholegrain muffins at the store, or make your own at home. If you are used to baking with white flour, try using whole white wheat. It is milder in flavor than regular whole-wheat flour and can help your family acclimate to eating whole grains.
16 DAY 16: BREAKFAST DAY 16: LUNCH DAY 16: DINNER Cilantro (fresh) Oranges Canned diced tomatoes Whole-wheat bread Carrots Kiwis Raisins Whole-wheat tortillas or wraps Cucumbers Parsley (fresh) Tarragon (fresh) Watermelon Bulgur Peanut butter Parmesan cheese Fruit jam Halibut, cod, or salmon Thyme (dried) Be sure to read labels at the supermarket! As a rule of thumb, the fewer ingredients a product has, the healthier it is. Ingredients are listed in descending order, from the greatest amount ot the least.
17 DAY 17: BREAKFAST DAY 17: LUNCH DAY 17: DINNER Strawberries Whole-wheat bread Peanut butter Apples Mint (fresh) Parsley (fresh) Bulgur Whole-grain pitas Blueberries Carrots Celery Cherry tomatoes Rosemary Raisins Canned chickpeas Whole-wheat couscous Turkey breast Red wine vinegar If you can t find the fresh herbs a recipe calls for, you can use dried herbs instead. Just use 1/3 the amount listed in the recipe if you are using dried herbs instead of fresh.
18 DAY 18: BREAKFAST DAY 18: LUNCH DAY 18: DINNER Pears Whole-wheat bread Goat cheese Bell peppers Celery Mushrooms Zucchini Cherry tomatoes Fresh herbs of your choice Kalamata olives Whole-grain flatbread or pizza crust Hummus Lentils Whole-grain baguette Feta cheese Feta cheese Cumin (ground) Tomato paste Vegetable or chicken stock Oregano (dried) Freeze leftover tomato paste in an icecube tray. Just pop it out and drop it in the pot the next time you need it.
19 DAY 19: BREAKFAST DAY 19: LUNCH DAY 19: DINNER Melon Whole-wheat baguette Swiss cheese Fruit jam Kalamata olives Red onions Spinach Whole-wheat orzo Whole-wheat pitas Arugula Celery Canned diced tomatoes Brown rice Feta cheese Walnuts Feta cheese Confused about which breads at the store contain whole grains? Look for the Whole Grain Stamp: Clam juice Honey Thyme (dried)
20 DAY 20: BREAKFAST DAY 20: LUNCH DAY 20: DINNER Bananas Whole-grain English muffins Baby spinach Olives Whole-grain wraps Clementines Dill (fresh) Lettuce Goat cheese Whole-wheat pitas Balsamic vinegar Chicken breast Cumin (ground) Iceberg is just one of many varities of lettuce. Other varieties include bibb, escarole, leaf, oak leaf and romaine. Try a different variety each time you shop.
21 DAY 21: BREAKFAST DAY 21: LUNCH DAY 21: DINNER Grapes Whole-wheat bread Apples Celery Peanut butter Walnuts Avocado Basil (fresh) Cherry tomatoes Oranges Chicken Whole-wheat farfalle Oregano (dried) Parmesan cheese Balsamic vinegar Peanut butter enjoys celebrity status in the United States, but other spreads can satisfy nutty cravings, too. Try almond or cashew butter or sunflower seed butter if someone in your family is allergic to tree nuts.
22 DAY 22: BREAKFAST DAY 22: LUNCH DAY 22: DINNER Apples Raisins Oatmeal Corn kernels Pears Green beans Parsley (fresh) Pears Walnuts Canned chickpeas Whole-wheat pitas Whole-grain pasta shells Walnuts Parmesan cheese Feta cheese Canned clams Clam juice Look for clam juice in the supermarket in the same section as canned tuna and other seafood, next to the fresh seafood counter near the cocktail sauce, or in the juice aisle near lemon, lime, and tomato juices.
23 DAY 23: BREAKFAST DAY 23: LUNCH DAY 23: DINNER Blueberries Oranges Whole-grain bagels Soft cheese of your choice Apples Carrots Whole-grain tortillas Slivered almonds Cherry tomatoes Figs (fresh) Green bell peppers Mushrooms Red bell peppers Brown rice Canned tuna Sirloin Dijon mustard Honey Dijon mustard Italian herb seasoning (dried) Resist the temptation to store herbs and spices next to or above the stove. Preserve their flavor and nutrients for as long as possible by storing them in a cool, dark, and dry cupboard.
24 DAY 24: BREAKFAST DAY 24: LUNCH DAY 24: DINNER Oranges Pears Cinnamon-raisin bread Goat cheese Grapes Lettuce Canned black, pinto, or garbanzo beans Whole-wheat pitas Melon Red or orange bell peppers Tarragon (fresh) Zucchini Whole-grain rolls Walnuts Swiss cheese Parmesan cheese Egg whites contain protein and almost no fat, but egg yolks are also nutritionally valuable. Egg yolks contain most of an egg s vitamins and minerals.
25 DAY 25: BREAKFAST DAY 25: LUNCH DAY 25: DINNER Assorted fruit Whole-wheat bread Oranges Parsley (fresh) Spinach Sweet potatoes Apple butter Lentils Whole-wheat pitas Quinoa Scallops Canned Tuna Quinoa is a favorite of whole-grain cooks because its tiny grains are ready to eat in just 15 minutes! It is also a complete protein and is gluten-free, making it a great choice for the vegetarian and celiac communities.
26 DAY 26: BREAKFAST DAY 26: LUNCH DAY 26: DINNER Melon Whole-grain English muffins Peanut butter Bell peppers Blueberries Celery Fresh herbs of your choice Barley Shrimp Avocados Cucumbers or limes Lettuce Raspberries Zucchini Capers Whole-wheat couscous Parmesan cheese Chicken Oregano (dried) Skip the powdered cheese and purchase Parmesan cheese by the wedge. It is less processed, and has better flavor and more nutritients.
27 DAY 27: BREAKFAST DAY 27: LUNCH DAY 27: DINNER Bell peppers Raspberries Whole-wheat pitas Avocados Cherry tomatoes Plums Avocados or limes Kasseri cheese Canned or jarred artichoke hearts Whole-wheat pitas Goat cheese Frozen peas Whole-wheat linguini Parmesan cheese Shrimp Cider wine or vinegar Kasseri cheese is a semi-hard Greek cheese made of sheep s milk. Look for it in the specialty cheese case near the produce section of your supermarket.
28 DAY 28: BREAKFAST DAY 28: LUNCH DAY 28: DINNER Avocados Strawberries Whole-wheat bread Assorted mixed fruit Assorted mixed vegetables Whole-wheat pitas Mozzarella cheese Basil (fresh) or baby spinach Celery Cucumbers Red or yellow bell peppers Tomato sauce Brown rice Canned cannellini beans Oatmeal raisin cookies Canned tuna Canned tuna used to come only packed in water or oil in a can. Now tuna comes in different sized cans, in pouches, and seasoned with herbs and spices. Experiment with different options to find what works best for your family.
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BREAKFAST. 2 poached eggs 1 envelope Instant Breakfast 1 cup warm milk 8 oz milk
WHAT CAN I EAT NOW? While you are recovering from your surgery, good nutrition will be vitally important. Even though all food will need to be in liquid form, you can still enjoy mealtimes and promote
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Importance of a Meal Plan Meal Plan Guidelines
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Traditional breakfast. Chef s Scrambles Last breakfast orders at 11:15am. Breakfast wraps. Waffles & French toast
Breakfast & Lunch Breakfast Hours 8 AM - 11:15 PM Chef s Scrambles Last breakfast orders at 11:15am Matzke- bacon, ham, andouille sausage, bell peppers, onion, tomato, mushrooms tossed with white sharp
BREAKFAST & LUNCH. catering menu. KELLI JONES Café and Beverage Manager kjones@tasteamerica.net w: 312.799.2121 f: 312.799.2529
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Weight of meat in raw state! Half portions served to children! Operator to pay the waiter only document from the cash register!
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Easy Herb Recipes. Place the strawberries, mint leaves, orange juice, and yogurt in your blender. Blend until thick and smooth.
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Information Technology Solutions
internet, linens, paper pads, pens and one water Base Meeting Package Food and Beverage not Included Daily Rates Room Capacity Tables Capacity Theatre Garden Room 125 175 Valley View Room 100 125 Pavilion
Serves: 1. 267 calories, 8g protein, 44g carbohydrate, 4 g monounsaturated fat, 8g fat, 2g saturated fat, 7g fiber, 100mg sodium.
These recipes, developed and analyzed by Registered Dietitian, Leslie Langevin of Nutrition for Life in Essex, are designed to be healthy options requiring minimal prep time. Breakfast For a complete breakfast
Monday Paella Broccoli with coconut oil and spices Baby greens with Asian dressing Sauerkraut 8 oz. coconut milk tonic* (or glass raw milk)
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Chex Snack Mix *> Turkey Tortilla Roll-Ups * >
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Our famous pita bread is handmade from scratch and baked fresh daily.
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Allergen Information Beverages
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Healthy Foods for my School
yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place
DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea
DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat
order and pay online mixtgreens.com
San Francisco Why cater with Mixt Greens? We dress to impress We source the freshest organic and sustainable ingredients. All ingredients are prepared in house and made from scratch daily, including all
RECIPES FOR GONADAL TYPES G-Type
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2016 Kanabec County Fair Page 1
DIVISION - O PANTRY STORES AND COOKING Red Star Yeast will provide RED STAR merchandise items to be given as awards this year. To be eligible to win the Red Star Yeast prizes, contestants must use Red
Table 9 Page 12 Q13. Which of the following produce items have you purchased FRESH (NOT frozen, canned or dried) in the past 12 months?
Banner 1 Table 1 Page 1 Q5. What is your household income? Table 2 Page 2 Q6. What is your marital status? Table 3 Page 3 Q7. How many dependent children do you have? Table 4 Page 4 Q8. In which state